Today we will practice together a pilates sequence based on the abdominals, beneficial for reducing the waistline, improving posture and flexibility. Not only that, the exercises also help to relieve stress and tension that accumulate in the lumbar and central back area.
You are seated, your knees are bent and your feet on the ground well apart from your glutes. Stretch your arms forward. Come down with your torso back creating space around the navel, the arms remain stretched as if someone was pulling them forward. Then return to the starting pose by returning your back to a neutral posture. Continue like this 6 times.
To work your abs more, bring your feet closer to your buttocks and your knees closer to your torso. Repeat the previous exercise 3 times.
Now, as you come down with your torso, rotate it to the left. The left arm follows the movement until you are with your arms open, the face follows the left hand. Then bring your torso back to the central position and go back up. Come down with the torso and rotate it to the right, the right arm follows the movement and the face follows the right hand. Continue like this for another 3 cycles.
You are now lying on your back. The arms are stretched upwards. Exhale, create space around the navel and slowly rise with the torso. Then bring your back to a neutral position, come down with your torso, create space around the navel and lean vertebra by vertebra on the ground.
Now bend the elbows, the right hand grabs the left elbow and the left hand the right elbow. Repeat the previous exercise. And now even more difficult. Interlace your hands behind your neck and repeat the exercise.